4 Tips For Fitness Beginners From Menos Hiras

 

Are you at that point in your life where you feel ready to make serious lifestyle changes, but information overload got you stuck? With proper guidance and some motivational tips from Menos Hiras, you can ensure that you start your fitness journey right.

1. Do not take too long to decide when to take the first step and commit yourself. You can never begin your fitness journey without taking your first step. No matter how hard you try to plan everything, you will not achieve it if you always postpone your goals. Just go for it! Menos Hiras believes that you need to commit to your process and trust yourself to reach your goals once you decide that you are ready for change.

2. Menos Hiras believes that progress is key, no matter how small you think it is. You may dream of big goals, but the best way to get there is to start with small fitness goals and keep adding until you reach your biggest goal. It will also keep you motivated when you achieve your goals little by little every day.

3. Always remind yourself that something is better than nothing. People who get the best results choose to incorporate fitness in their everyday lives. But there will be inevitable times when you feel like you cannot do anything to improve your health and fitness, especially when you are busy with work. Menos Hiras finds it essential to remind yourself that something will always be better than nothing. Try to squeeze in a 5 or 10-minute workout routine before you go to bed.

4. Be more mindful with your body and mind. Menos Hiras believes that mindfulness is the key if you want to transform your life truly. Practice mindfulness, from learning new workout routines to staying mentally healthy when things seem more difficult. You also need to be more mindful of what you eat, drink and think. All these things will help you become the best version of yourself.

Menos Hiras: 3 Training Tips To Stay Fit

 

Professional athletes nowadays compete better and longer than former athletes. Many are staying their sports even after reaching 30 years of age. It can be difficult to train like an elite athlete when you reach your 30s, but it is possible. Menos Hiras believes that aside from an excellent nutrition plan, it is also vital for athletes to understand how their body needs to train to stay fit even when the natural process of aging begins.

Here are some training tips to stay fit even as you age:

Focus on bar speed instead of weight.

It does not matter how much you excel now. No matter who you are and what shape you are in, aging will slow you down. If you are playing a sport that requires speed and power, Menos Hiras believes that you need to forget about maxing out in the weight room. Focus on your rate of force development - bar speed. Exercises that involve explosive movements, such as ballistic lifting or plyometric exercises, can strain your joints, which is will be a more significant problem as you age. Menos Hiras believes that it is best to preserve your speed by training ballistically - going down under control and going up as quickly as possible.

Get a personal fitness tracker.

Older athletes need to train harder and more often. But Menos Hiras believes that they also need to be careful about overtraining. It is more difficult to come back from overtraining injuries than it is to get back from undertraining. Getting data-tracking wearables will help you assess their real exertion. It helps you stay at your maximum aerobic capacity and identify some of your limits.

Maximize free weights.

Machines can be of excellent help when you prefer explosive exercises, but Menos Hiras believes that free weights are the best when you want to build up your entire body. These fitness machines target only limited groups of your muscles. But if you want to stay fit for a longer time, you also need to work on the muscles that many athletes easily ignore.

Menos Hiras Shares Tips On Athlete’s Diet

Menos Hiras believes that it is not ideal for athletes to go on restrictive diets primarily because they need extra fuel for their training and workout. It is essential to consult health professionals if they want to go on a particular type of diet. These professionals can recommend a plan that ensures athletes get the proper amount of nutrients and perform their best while maintaining or losing weight. 

Eating to reach your peak athletic performance is more than drinking sports drinks and eating high-carb or high-protein foods, unlike what others may believe. Menos Hiras thinks that it is not about requiring special diets or supplements. But what is vital is making most of the right foods that complement personalized fitness plans and training. However, younger athletes have unique nutrition needs, and they need extra calories to fuel both their athletic performance and growth. Teen athletes may need 2,000 to 5,000 total calories per day, depending on how active and strenuous their activities are. Their bodies are less likely to achieve peak performance if teen athletes do not eat enough. Menos Hiras also believes that extreme calorie restriction may lead to growth problems and increase the risk of severe health issues, including fractures and injuries.

Protein and energy bars do not do many good to young athletes, but they do not do much harm either. Although they may have benefits, some supplements may contain harmful components and mess with a person’s hormones, causing side effects that are not as pleasing as its claimed benefits. Menos Hiras believes that teen athletes should focus on having a balanced diet and having enough fluids to reach their peak performance instead of choosing which supplement is best for them.

Eating a variety of foods can also significantly help you reach your peak athletic performance. You may be aware of “carb loading,” but Menos Hiras believes it is not ideal to focus on just one food group. Aside from carbohydrates, your body also needs proteins, fats, vitamins, and minerals, so a balanced diet is vital to reach the peak athletic performance every athlete wants.

Menos Hiras-Approved Shadowboxing Workout Routine

 

Looking to up your fight game, improve footwork and balance, blast body fat, and sculpt lean arm muscles? Try shadowboxing!

Menos Hiras shares that shadowboxing is a high-intensity interval exercise that works multiple muscle groups at the same time. It’s perfect for those who need a quick, efficient workout.

Ready to get started? Here’s a simple shadowboxing routine you can try:

Warm-Up

To get the body all lose and heated up for the — imaginary — fight, you’d want to start off with a full-body warm-up routine.

●     Light Jogging (30 seconds)

●     Jumping Jacks (30 seconds)

●     Squat Jumps (30 seconds)

●     Mountain Climbers (30 seconds)

●     High Knees (30 seconds)

Rest for one minute then go through the exercises two more times.

Shadowboxing Routine

Now it’s time for the main event: shadowboxing. Contrary to popular belief, Menos Hiras explains that a shadowboxing routine doesn’t solely consist of punching drills. You’ll have to throw in a few HIIT moves in there as well.

Freestyle Shadowboxing (2 minutes)

It’s the start of the round and you’re bursting with energy, so go all out! Throw as many jabs, hooks, and straights as you can. Imagine as if you were a gladiator going in for a quick, brutal kill.

HIIT Cardio (2 minutes)

For your cardio, you’re free to choose whatever exercise you want. Menos Hiras suggests performing intense HIIT movements such as sprinting, jump rope drills, and running in place.

Four-Punch Combo Shadow Boxing (2 minutes)

This time, it’s all about rhythm. Instead of throwing out multiple punches, focus on executing different punching combos properly.

Bottom Line

Overall, shadowboxing is a great workout that boosts speed, burns body fat, increases stamina, and of course, improves fighting abilities. You won’t need any equipments so you can do these drills anywhere. All you need is your own body and some space where you can freely throw  your arms around.

For maximum results, Menos Hiras encourages mixing shadowboxing with calisthenics and weight training. Focus on compound exercises that work multiple muscle groups. Also, don’t forget to eat and supplement properly. Shadowboxing takes a huge toll on the body, so you’ll need the right vitamins and minerals to recover.

 

Menos Hiras: What Should Athletes Eat?

 

Menos Hiras believes that, apart from rigorous training, proper nutrition is crucial for attaining peak athletic performance. Food fuels athletes and helps them perform their best. Without proper diet, strength, endurance, and overall performance will be negatively affected.

If you want to get the most out of your athletic capabilities and training, Menos Hiras believes that you need to prioritize your diet. You need to replenish the lost nutrients as your body uses energy through workouts. Please continue reading to know what some of the best foods for athletes are.

Berries

Berries are rich in antioxidants, which we need to replenish our bodies after physical activities. Dark berries, such as blueberries and blackberries, have phytochemicals and other protective components that prevent oxidative stress and preserve muscle strength.

Salmon

Salmon is an oily fish packed with lean, muscle-building protein and omega-3 fatty acids. These components reduce inflammation that can happen with continual strenuous activities. It also helps keep your arteries clean, which reduces the risk of heart diseases. 

Pasta

Unlike what many people believe, not all carbohydrate-rich foods are bad. Menos Hiras believes that carbohydrates are essential for an athlete’s diet. Pasta contains carbohydrates which can act as a fuel for an athlete’s body.

Bananas

Bananas have low-calorie content and are excellent sources of natural electrolytes, which you need to replenish after a workout. They also help regulate your fluid intake and protect you from muscle spasms or cramps.

Whey Protein

Menos Hiras believes that many athletes and fitness enthusiasts are fans of whey protein because they contain essential amino acids. Whey protein lacks fat and cholesterol, and it also prevents muscle breakdown, which makes it an excellent formula for athletes who want to build their muscles.

Hydrating Foods

Other than muscle-building and low-calorie foods, Menos Hiras trusts that refreshing foods like watermelon, spinach, celery, and oranges, are essential for an athlete’s diet. These foods will you replenish the fluids you lost in training and workout.

 

Menos Hiras on How to Fast Without Losing Your Sanity

Intermittent fasting is quickly gaining traction as one of the easiest, most efficient diet programs to lose weight. Menos Hiras observes that more and more people are skipping meals.

Plus, experts have been recently conducting various studies and experiments to see the real effects of fasting on the human body. The goal is to uncover whether fasting is a sustainable diet plan — and it is.

Despite its efficiency, however, some users are having a hard time sticking to their fasting program without feeling a bit cranky from the lack of consumption. If you feel the same way, don’t worry! Menos Hiras is here to explain how to fast while maintaining your sanity.

1. Stock up on Coffee, Mint, and Tea

Coffee, mint, and tea will be your best friends while fasting. They are great curbing cravings and suppressing one’s appetite for extended hours. Plus, mint will keep your mouth busy.

2. Drink Plenty of Water

Menos Hiras cannot stress enough how important water is for anyone who is fasting. Remember: you’re depriving the body of food —  one of the most basic necessities for survival — so you at least need to compensate by drinking plenty of water.

3. Eat a Little Junk

One of the reasons why people love intermittent fasting is it’s versatile. Unlike other diet plans, it gives one a bit of leeway with what they are allowed to eat. In fact, as long as you eat in moderation and stick to your eating plan, junk foods should be okay.

Bottom Line

The best approach to fasting, or any kind of dieting, is to do the necessary research beforehand. Make sure you understand the program fully. Otherwise, not only will you be unable to maximize the benefits, but you’ll also be at risk of various diseases and side effects.

Also, Menos Hiras strongly advises readers to consult with a medical professional before following an intermittent fasting program. This especially applies to those with preexisting medical conditions.

Menos Hiras Talks About Physical Conditioning

 

Many elite athletes include physical conditioning in their training to improve overall fitness and sports performance. Menos Hiras believes that the older the athlete is, the more physical conditioning becomes essential. Studies show that after 16, physical conditioning is the second most vital factor in reaching an athlete’s peak performance.

Menos Hiras believes that physical conditioning brings several mental and physical advantages to an athlete. These benefits include:

● Increased strength and resilience
● Optimized cognitive skills
● Delayed fatigue while playing
● Quicker and fuller recovery
● Better athletic performance
● Improved quality of life
● Decreased number and severity of sports injuries

Reaching your peak performance is not only about how fast you can run or how strong you are. It is more than how many push-ups or squats you can do. For Menos Hiras, physical fitness is holistic, and it has many components, such as power, speed, strength, balance, coordination, agility, endurance, and flexibility. Excellent physical conditioning will help you work on each of these components. But keep in mind that working on one more than the others can cause an imbalance an eventually cause injuries and decreased performance. So Menos Hiras believes that it is essential for you to exercise them equally.

● Power
Power is your ability to quickly use your muscle strength, which you can increase by doing full-body strength training.
● Speed
It is the period it takes you to coordinate a specific movement of individual parts of your body as a whole. Speed training puts your muscles through a fuller range of motion, which improves your flexibility.
● Strength
This component is the maximum force a muscle or a group of muscles can generate against resistance. Greater muscle strength helps you enhance the ability to perform various general sort skills.
● Endurance
Endurance is your capacity to keep going with prolonged-low-intensity activities and delaying the onset of fatigue. If you want to improve your performance, Menos Hiras believes that it is vital for you to improve your endurance.